6/18
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30
3rds
30 sec of Each of the following
Deads A)275/195, B)245/165, C)185/125
WB Push Press
Situps
Commando Pushups
rest 1 min
recover
50 G2OH 75/55
*if 1 break is taken then 5 Burpee Box Overs
Break #2 earns 4 Burpee Box Overs, then 3.....
Accessory Closeout
Bench
Find Max
*Put Benches and racks away;)
AAB
Front Squat Complex
1 Front Squat, Pause half way on the way up and go back down and up
Find Max and a total of 1-1-1@90+
3rds
5 rep OH Squat
3 rep Deadlift @85-90
10 reps Duel KB Snatch
10 min AMRP
1 Dead
2 Squat Snatch
3 OH Squat
4 Deficit HSPU 45+25/35
50 DU
rest 2 min
1000M Row
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CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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